Flat Bench Cable Chest Flye
Differentiation: Mechanics
This variation of Chest Flyes is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your chest throughout each rep. Maximizing resistance increases the overall definition and endurance of your chest muscles.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate two cable machines that are about 10 feet apart.
3) Position the flat bench between two cable machines that are about 10 feet apart.
4) Set the pulley hooks on each machine at settings slightly higher than the bench.
5) Obtain two open end crossover handle attachments.
6) Clip the attachment onto each pulley hook.
7) Grasp the handle attachments before you lie down. |If you have a partner, he can hand you the handles after you lie down.
8) Lie on your back lengthwise on the flat bench.
9) Place your feet flat on the floor, shoulder-width apart, for stability.
10) Grasp one handle in each hand from your partner.
11) Bring your arms and handles down until they are almost parallel with the floor with your elbows slightly bent.
12) ...so your palms face upward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your elbows slightly bent, exhale while you pull and cable handles together
3) ...using an arc motion over your chest.
4) ...until the handles are close together over your chest.
5) Hold this position for a count of one second.
6) Then, inhale as you gradually allow the handles and your arms to retract to the outstretched position
7) ...until you feel your chest muscles stretch.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Be sure to maintain control of the handle attachments. Do not allow the handles to tilt forward or backwards. Keep your arms perpendicular to the floor.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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